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XTERRA Couch to Trail – Eating for Tough Races

By SheriAnne Little

As XTERRA athletes, most of us look for ways to live our best lives both on and off the trails. What we eat is a huge part of this. It happens three times a day (more or less), it’s a great opportunity to be social and connect with the people we love, and it can have a huge influence on our performance and how we feel.

An optimal diet isn’t about trying out the latest fad or trying to drop a quick 10 pounds. Instead, an optimal diet is about a way of life that enables you to perform and feel your best without a lot of extra effort over the long haul.

Although for years, carbohydrates have been touted as the fuel of choice for endurance athletes, I have been following a fat-adapted diet for the past few years and have experienced success in both how I perform in races and how I feel. Additionally, a fat-adapted diet is great for endurance athletes because when you are using fat – rather than carbohydrates – as your primary fuel source, you can go farther for longer. Even though most XTERRA events are over in less than three hours, the fat-adapted diet can help make you bonk-proof, especially in the tougher and longer races towards the end of the season.

The Problem With Carbohydrates

If you have been in the sport long enough, you may be accustomed to thinking that the most important macronutrient to consume is the carbohydrate. However, the Western diet is so heavy in processed, carbohydrate-based foods that sugar is usually the fuel our bodies use first, simply because it’s available and can be burned using the least amount of energy.

The problem with eating a carbohydrate-heavy diet on a daily basis (and not before a race when you want to load your muscles up with glycogen, or quick-burning fuel) is that when your supply of carbohydrates begins to dwindle, you will experience low blood sugar and the subsequent lightheadedness, dizziness, and cravings that follow. To regulate, you need more carbs, which can turn into a vicious cycle.

Once carbohydrates hit your system, they send blood sugar levels through the roof. The body responds with insulin, which sweeps sugar out of the bloodstream and into the cells. In turn, this causes insulin levels to rise, which can throw off your brain’s chemical signals, including those that let you know when you have eaten enough. That’s why eating too many carbohydrates leaves you both hungry and overweight.

Fat-Adapted Diet

This type of eating plan results in fat being used as fuel. I like to think of the metabolism as a fire. You know the big oak logs that ensure your fire is going to last for a while? That is what burning fat is like. It’s what keeps you going on the long, tough courses, like at the XTERRA World Championship. However, you also need kindling to get the fire going. The nutritional equivalent to kindling is the carbohydrate. You don’t want to run on that forever, but it’s a great way to build the heat to light the endurance flame. The best performances run on an optimal blend of all three macronutrients – carbs, protein, and fat – and the only way to get there is to make your diet a lifestyle and eat consistently.

The benefit of following a fat-adapted diet is that as an athlete, you can rely more on fat for energy during exercise. This means that the carbohydrate stored in the muscles will be available to support high-intensity efforts, when glycogen is needed most.

Even if you are a well-trained athlete, if your body is used to a high-carb diet, you won’t burn carbohydrates as efficiently as someone who is fat adapted. For example, if you have 1200 calories of muscle glycogen stored in your muscles, and you burn 600 calories an hour, you will be out of fuel in two hours. Even if you can take in 300 calories an hour during a race, you are still left with a calorie deficit. If your body isn’t able to tap into its reserves, you experience a nutritional “bonk” where you “hit the wall.”

If you find that you run out of energy quickly or your splits get slower and slower, you may want to try a fat-adapted diet to see if it can boost your performance while decreasing your reliance on gels and sugary food sources during a high-intensity effort.

A good rule of thumb is to begin with a ratio of 15 percent carbohydrates, 20 percent protein, and 65 percent “good” fats. Good fats include foods like avocados, nuts, and good olive oils.

For example, I start my day with about three eggs, two pieces of bacon, and some spinach. My lunch or dinner might consist of four to six ounces of protein, two cups of spinach, kale, or broccoli, and half an avocado. A fat-adapted diet isn’t about living on butter and potato chips. Instead, it’s about making sure the fuel that your engine is burning is going to get you through those long, tough races.

The great thing about eating is that it happens every day, several times a day, which gives you plenty of chances to experiment with your fuel choices. If you are competing at the XTERRA World Championship on Maui this month, you probably don’t want to make drastic changes to your diet right now. However, during the next few weeks, it’s key that you focus on eating whole foods, healthy fats, and lots of protein to make sure you are in fighting shape on October 28th.

The XTERRA Couch to XTERRA training series is presented by Sheri Anne Little and five-time XTERRA age group world champion Mimi Stockton of Next Level Endurance. Their new 12-week “Couch-to-XTERRA” training program is designed to do just that, get aspiring athletes off the couch, into training, and to the start line of an XTERRA.

Until February 28th

$675

$599

More and more pro athletes are now wearing Trucker style hats when they compete as opposed to the more common running visor. In 2013 Runner up Luke McKenzie was seen crossing the line with a new type of Trucker hat, one that had a foam front. Ever since that finish these technical truckers “foam” have been all the rage, and for great reasons! Pro really find these comfy and have discovered all sorts of tricks to keeping ‘cool’ in these truckers.

Structured Front Panel Using Foam is much lighter than a typical cotton front

Large wicking performance mesh internal band to absorb sweat

Standard Mesh side and back panels

Adjustable plastic snap back closure

Pre-curved bill

The mark of a great trucker hat is how good it looks worn backward and NextLevelEndurance Technical Truckers Foam look KILLER that way!

WOMEN'S CONTENDER TRI-SHORT

Proudly handcrafted in our own Factory in San Diego, California-USA using the finest imported Italian fabrics. This short features a 5.5″ leg length and a precise 8-panel anatomic cut that offers superior flexibility, comfort, support and durability. We finish the short off with a soft, comfortable waist band and two precisely placed hip-mount pockets for convenient fuel storage that doesn’t bounce when you run.

Manufactured with high-end Italian fabric that offers support and durability.

Soft comfortable waist band for optimum performance.

Two precisely placed hip-mount pockets for fuel storage.

5.5” leg length with Premium griper.

Concise 8-Panel anatomic cut offer a superior fit.

CyTech Italian triathlon pad for superior performance and comfort

WOMEN'S CONTENDER TRI-TOP

Proudly handcrafted in our own Factory in San Diego, California-USA, our aero triathlon top is made from an imported teflon treated Italian fabric, that drys quickly, provides protection from the sun, keeps the skin cool and protects against chaffing. This high-performance top is designed to deliver maximum comfort and minimal drag. The top is finished with two side-entry rear pockets for easy access to fuel, a 3/4 length front zipper and a gripper on the waist band to keep the top in place.

Fast drying Teflon treated fabric that provide UV protection.

Designed to deliver maximum comfort and minimal drag.

Carbon Mesh Back for additional ventilation.

3/4 front zipper.

Carefully designed side entry rear pockets for easy fuel access.

MEN'S CONTENDER TRI-SHORT

Proudly handcrafted in our own Factory in San Diego, California-USA using the finest imported Italian fabrics, this short features a precise 8-panel anatomic cut that offers superior flexibility, comfort, support and durability. We finish the short off with a soft, comfortable waist band and two precisely placed hip-mount pockets for convenient fuel storage that doesn’t bounce when you run.

Manufactured with high-end Italian fabric that offers support and durability.

Soft comfortable waist band for optimum performance.

Two precisely placed hip-mount pockets for fuel storage.

8” leg length with Premium griper.

Concise 8-Panel anatomic cut offer a superior fit.

CyTech Italian triathlon pad for superior performance and comfort

MEN'S CONTENDER TRI-TOP

Proudly handcrafted in our own Factory in San Diego, California-USA, our aero triathlon top is made from an imported teflon treated Italian fabric, that drys quickly, provides protection from the sun, keeps the skin cool and protects against chaffing. This high-performance top is designed to deliver maximum comfort and minimal drag. The top is finished with two side-entry rear pockets for easy access to fuel, a 3/4 length front zipper and a gripper on the waist band to keep the top in place.

Fast drying Teflon treated fabric that provide UV protection.

Designed to deliver maximum comfort and minimal drag.

Carbon Mesh Back for additional ventilation.

3/4 front zipper.

Carefully designed side entry rear pockets for easy fuel access.

WOMEN'S CONTENDER BIB SHORT

Designed for comfort and performance. Offering the same fabric, fit and construction used by our top professional athletes, our women’s aero bib short is proudly handcrafted in our own Factory in San Diego, California-USA using the finest imported Italian fabrics that offers a luxurious fit and durability. The short features an adjustable, front latch on the bib strap that allows for different size options depending on your torso length. The bib strap can be unhooked and removed overhead without removing your jersey for quick bathroom transitions.

High-grade leg grippers for premium comfort and stability.

Carefully handcrafted cut for optimum fit and better performance.

8” leg length.

Built-in adjustable front bib-latch for fit and convenience.

Luxurious Anatomic Cytech Women’s pad.

Rear mesh bib panel for additional ventilation.

WOMEN'S CONTENDER AERO JERSEY

Designed and tested by our top professionals and teams, our aero jersey is proudly handcrafted in the Wattie Ink. factory in San Diego, California-USA from the finest imported Italian performance materials available. The carefully designed anatomical cut provides athletes with premium fit, comfort, style and performance.

Our aero jersey was carefully designed to be used as both a triathlon race top and a aero cycling jersey while training.

Designed and tested by our top professionals and teams, our aero jersey is proudly handcrafted in the Wattie Ink. factory in San Diego, California-USA from the finest imported Italian performance materials available. The carefully designed anatomical cut provides athletes with premium fit, comfort, style and performance.

Our aero jersey was carefully designed to be used as both a triathlon race top and a aero cycling jersey while training.

Designed for comfort and performance. Offering the same fabric, fit and construction used by our top professional athletes, our aero bib short is proudly handcrafted in our own Factory in San Diego, California-USA using the finest imported Italian fabrics that offers a luxurious fit and durability.

High-grade leg grippers for premium comfort and stability

Carefully handcrafted cut for optimum fit and better performance

9” leg length

Luxurious Anatomic Cytech pad

Rear mesh bib panel for additional ventilation

Camp Cancellation Policy

Cancellation and General Policies: If you have to cancel for any reason, your deposit and additional fees depending on your cancellation date will not be refunded. Deposits are non-refundable and non-transferrable. Exceptions to this policy will not be made for any reason, including weather or personal emergencies and balances cannot be transferred.

Deposit is non-refundable

61-90 days prior: Cancellation Fee of 50% of original camp price

31-60 days prior: Cancellation Fee of 75% of original camp price

0-30 days prior: Cancellation Fee of 100% of original camp price

There are no discounts, refunds or exchanges associated with a camper skipping or missing any portion of a camp including, without limitation, meals, lectures or rides.

Next Level Endurance (“NLE”) reserves the right to cancel a camp at any time. If a camp is cancelled, you will be issued a full refund for the camp registration fee. Please note that Next Level Endurance is not responsible for the expenses associated with planning of your trip including and without limitation, airfare, lodging, meals, transportation, etc., (collectively “Your Expenses”) to attend our camp.

Camp will be conducted based on the schedule posted prior to the camp, however, in rare instances NLE reserves the right to modify the camp schedule based on and without limitation, weather and the number or skill level of campers in attendance.

All fees will be applied to the camp for which the camper is registered. If a camper has to cancel for any reason, the deposit and applicable cancellation fees will be applied to the camp for which he or she was registered and cannot be transferred to an alternate camp or any other service or product offered by NLE.

If you are not satisfied with your camp experience, please notify a coach or the camp manager as soon as possible DURING THE CAMP. NLA will make every reasonable effort to remedy any issues. Refunds will not be issued for camps once the camp has commenced.